(SBGTV) -- If you've struggled with your weight, a new study is changing the way you diet.
Dietitians are now advising you not to get too bogged down counting calories or cutting fat, instead think "quality over quantity."
The weight loss journey for a photographer who works for a Sinclair TV station all started about three years ago, when he got the flu.
“I go to the doctor step on the scale and it reads 333 pounds. I was like, I just remember thinking well that will kill me,” said Cody Murphy.
He decided he had to do something. So he kept it simple, cutting out processed foods.
“I stuck with it fruits vegetables all that stuff and I weighed myself at the end of every week with this common-sense diet plan and the pounds started coming off,” Murphy said.
In total, about 200 pounds. Now, a newly released study from the journal of the American Medical Association says losing weight is about just that quality over quantity.
“I think this study really blows all of those out of the water and makes us take a step back and realize that we need to stop you know picking sides,” said Stephanie Vandergriff, registered dietitian.
Researchers had some people follow a low carb diet, others a low fat plan but the one similarity? No calorie counting.
Overall, when low fat and low carb were put head to head, there was no clear winner. Researchers found that both sides generally lost the same amount of weight.
“Without even trying, these groups ate less calories overall they ate until they were satisfied so they were happy,” Vandergriff said.
The dietitians advice for you, try to sub out processed food for healthy options.
“Even if you just picked one meal to start with just breakfast because it is such an important one for everyone to really kind of kick start their day with energy,” she said.
And sticking with it? Murphy says there is nothing better
“I went to replace my wardrobe with all the Black Friday deals and went in the dressing room and I almost started crying because I fit in a size small just because I thought I would never see the day and that almost made me tear up and I don't really tell people that but if you make it there is no better feeling than reaching that end goal,” he said.
Researchers worked with more than 600 men and women. People in both groups lost weight on average about 11 pounds over a year for the low fat dieters and 13 pounds for the low carb group.